Most of us these days have been taught to believe that more is better. In some cases this holds true, yet when it comes to intense exercise, this is not always the case. A condition known as overtraining can occur from bout after bout of the same type of intense training without allowing for adequate recovery between workouts. Dr. Frederick Hatfield in his book Fitness: The Complete Guide, states that the cause of overtraining is the “cumulative microtrauma (cellular damage from an overreaching episode that gets worse and worse over time).”
The most effective way to make certain that we aren’t on the path to the condition known as overtraining is to design our training programs in a way as to avoid chronic microtrauma to the cells. Here are some ways to go about doing this:
1) Using training cycles, particularly with resistance and high-intensity training programs, using the training principle of periodization. This simply means that we break our training year down into cycles in which we vary the types of training and intensity levels to allow for recovery and rest between workouts. You can also achieve changes in your training cycles by varying duration and frequency of workouts to allow for added recovery during your training year. Using a typical triathlon training schedule, every fourth week is called a recovery week where an athlete lessens the total volume of training by 50-80% of the following week’s training volume. After the recovery week, the athlete resumes the path of increasing volume and intensity for the next three weeks until reaching the next recovery week. In terms of weight training, an athlete can vary heavy training/ strength building cycles with lower weight, higher repetition cycles in order to allow muscles to recover from the intensity of heavy training.
2) Change the way you are training, meaning that if you’ve lifted weights for a 90 day period, consider an alternative means of resistance training, such as a functional bodyweight training focus, for the next 60 days before resuming with weight training. Some folks call this cross training, but it simply means that you mix things up in terms of training approach and focus.
3) Get enough sleep and rest. This is a pretty simple concept, yet given the responsibilities in life that we face, getting enough sleep on a daily basis can be a real challenge. It is recommended that men get a full 8 hours of sleep nightly as a minimum, while women are able to function well on a minimum of 7 hours each night. Also consider sneaking in a short 20 to 30 minute nap during the day if at all possible. Make certain that you allow 1 to 2 rest days from training each week. This can be complete rest or active rest (Read: engaging in light physical activities such as walking with your kids at the park, taking a quick ride around the neighborhood on your bike, or playing a game of softball with your friend).
4) Good nutrition is a must in order to avoid overtraining. Eating clean, nutritious whole foods will flood your body with the quality nutrients necessary for recovery. Working out depletes our muscle’s glycogen stores (carbohydrates are converted into glycogen and stored for energy if not immediately used). Glycogen is what we use for activity and once these energy stores are depleted, they must be replenished through nutrition. By getting the nutrients we need, as well as electrolytes, enzymes and antioxidants needed for proper cellular function, we can actively work towards preventing overtraining.
5) Avoiding stress and actively taking steps to increase Emotional Wellness is another effective way to prevent overtraining. Stress has a catabolic effect on our muscles meaning that it in very simple terms, it causes the muscles to shrink and wither away due to cortisol (a stress hormone) release. Engaging in activities such as meditation, yoga, reading, taking a long hot bath, listening to music or any other stress relieving activity on a regular basis can work wonders to help us with reducing the risk of overtraining.
Some of the signs of overtraining include: Increased resting heart rate, loss of appetite, insomnia, emotional difficulties including depression and irritability, fatigue, decreased body mass, and increased resting blood pressure.
By knowing the signs and detrimental effects of overtraining, we are better able to take the steps necessary to avoid it. Education is our greatest tool to living a Wellness Based Lifestyle! As always:
Stay Focused and Happy Training Y’all!!!!!
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